By Kurt Grange, PhD, ND |
The most important function of iron in the body is the production of hemoglobin and myoglobin (a form of hemoglobin found in the muscle tissue that stores oxygen) and the oxygenation of red blood cells. Iron is the most abundant mineral in the blood. It is essential for the formation of many metabolic and digestive enzymes. It contributes to overall growth. Iron is also required for a healthy immune system and for energy production.
Iron deficiency is most often caused by insufficient iron in the diet. However, it may also result from:
• intestinal bleeding
• excessive menstrual bleeding
• a diet high in phosphorus (meat and cola type soft drinks)
• poor digestion (lack of digestive enzymes)
• long-term illness
• ulcers
• prolonged use of antacids
• excessive coffee or tea consumption
• Strenuous exercise and heavy perspiration.
The main symptom of iron deficiency is anemia, which leads to chronic tiredness, loss of mental alertness and sluggish metabolism. Anemia is created when there is an inadequate production or incomplete formation of red blood cells. This situation can be caused by too little iron, copper or B vitamins in the diet. Also, any condition that leads to the too-rapid destruction or loss of red blood cells (hemorrhage, menstrual flow and flowing wounds) can bring about anemia.
Other signs of iron deficiency are brittle hair, difficulty swallowing, digestive disturbances, dizziness, fatigue, fragile bones, hair loss, inflammation of the tissues of the mouth, nails that are spoon-shaped or have ridges running lengthwise, nervousness, obesity, pallor, slowed mental reactions and “restless leg” syndrome.
Because iron is stored in the body, excessive iron intake can also cause problems. Too much iron in the tissues and organs leads to the production of free radicals and increases the need for vitamin E. High levels of iron have also been found in association with heart disease and cancer. The buildup of iron in the tissues has been associated with bronze skin, cirrhosis of the liver, diabetes and heart disorders.
Sources of Iron
Iron is found in eggs, liver, meat, poultry, green leafy vegetables and whole grains. Other food sources include almonds, avocados, beets, blackstrap molasses, brewer’s yeast, dates, dulse kelp, kidney and lima beans, lentils, millet, peaches, pears, dried prunes, pumpkins, raisins, rice and wheat bran, sesame seeds, soybeans, and watercress.
Herbs that contain iron include alfalfa, burdock root, catnip, cayenne, chamomile, chickweed, chicory, dandelion, dong quai, eyebrite, fennel seed, fenugeek, horsetail, kelp, lemongrass, licorice, milk thistle seed, mullein, nettle, oats straw, paprika, parsley, peppermint, plantain, raspberry leaf, rose hips, sarsaparilla, uva ursi and yellow dock.
Intake of iron and iron reserves are often lower among vegetarians and vegans, particularly amongst female vegans and vegetarians, than the general public. Vegetarian diets may contribute to the risk of iron deficiency.
The RDA recommendation for supplemental iron is 10-15 mg. per day. The optimal suggested intake of supplemental iron is 15-30 mg per day. Any iron supplementation should be augmented with supplemental copper and ionic calcium.
The best forms of supplemental iron for the body to absorb and assimilate are colloidal ionic iron, and chelated ferrous iron. There must be sufficient hydrochloric acid (HCl) present in the stomach in order for iron to be absorbed. Copper (a vital bonding element for iron during hemoglobin production), manganese, molybdenum, vitamin A and the B-complex vitamins are also needed for complete iron absorption. Taking vitamin C can increase iron absorption by as much as 30 percent. Supplemental ionic calcium is synergistic with iron for hemoglobin production.
NOTE: If you are eating correctly and utilizing the iron rich foods listed above, your iron level should be easily maintained. Do not take additional iron supplements with out the direction and observation of a qualified health practitioner.
Excessive amounts of zinc and vitamin E interfere with iron absorption. Iron utilization may be impaired by rheumatoid arthritis and cancer. These diseases can result in anemia despite adequate amounts of iron stored in the liver, spleen and bone marrow. Iron deficiency is also prevalent in people with candida or herpes infections.
CAUTION: Do not take iron supplements if you have an infection. This is because bacteria require iron for growth. The body “hides” iron in the liver and other organs when an infection is present. Taking extra iron at this time will encourage the growth of harmful bacteria in the body.
References:
1. Dallman PR. Biochemical basis for the manifestations of iron deficiency. Annu Rev Nutr 1986;6:13-40. [PubMed abstract]
2. Andrews NC. Disorders of iron metabolism. N Engl J Med 1999;341:1986-95. [PubMed abstract]
3. Haas JD, Brownlie T 4th. Iron deficiency, J Nutr 2001;131:691S-6S. [PubMed abstract]
4. Corbett JV. Accidental poisoning with iron supplements. MCN Am J Matern Child Nurs 1995;20:234. [PubMed abstract]
For more info, call Dr. Grange at 775-825-7727 or write him at doctorgrange@aol.com.
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